Build A Butt
Growing your backside doesn’t need to be complicated. Follow these tips and I promise you’ll give your glutes the best chance to grow.
Stretchers: These cause lots a damage to the muscle, which is critical for growth and why they should be done as often as pumpers or activators that don’t produce as much damage. Movements such as the sumo deadlift, Bulgarian split squats, lunges, Romanian deadlifts, and back squats are all great stretchers for building your glutes. Do these exercises every 3-4 days for 3-5 sets of 6-12 reps.
Activators: These help you get a great squeeze in the muscle which is recruits more muscle fibers, leading to better activation. Movements such as the hip thrust, supine glute bridge, glute-ham raise, back extensions, and cable kickbacks are all great activators for building your glutes. Do these exercises every 2-3 days for 3-5 sets of mostly 8-15 reps.
Pumpers: These help fill the muscle with lots of blood, leading to a great pump. Movements such as frog pumps, elevated glute bridges, side lying banded clam shells, 1 leg hip thrusts, and banded goblet squats are all great pumpers for building a bigger butt. Do these exercises up to 6 days a week for 2-4 sets of 15-30 reps.